C.T. Fletcher is a gem in the world of bodybuilding. He has bagged the championship of World Bench Press Champion and World Strict Curl Champion three times.
It’s no wonder that people are intrigued to know the secret behind maintaining a bodybuilder physique for such a long time. Thus, he also sought to be an inspirational figure for many people.
Keeping the insane record aside, He’s now a popular media personality, owning a successful YouTube Channel where he posts motivational videos based on his years of experience in the gym and how you can thrive to become a better version of yourself.
There’s no lie when I say that this man is a multi-tasker.
He has been in movies; among them is his Batman Vs. Superman: Dawn of Justice, he’s a vlogger, a personal trainer, and above all, a former powerlifter and bodybuilder. If you’re a bodybuilder and a gym freak, you must know the hype about C.T. Fletcher’s arm workout routine, which has been popular for quite a while now.
If it’s the first time you’re reading about this, then don’t worry, as in today’s article, you’ll find C.T. Fletcer’s complete arm and body workout routine with his detailed dietary plan that helps him maintain a bodybuilder physique.
Let’s get started!
C.T. Fletcher’s Biographical Details
| Full name | C.T. Ali Fletcher |
| Born | June 8, 1959 |
| Age | 64 years |
| Weight | 102 kg (220 lb) |
| Height | 1.8 m (5’9”) |
C.T. Fletcher Workout Routine
C.T. Fletcher believes that once you’re in the gym, there’s nothing except you and your progress that should bother you.
It requires a great deal of motivation and discipline to continue going to the gym, and if you have that, you’re going to succeed. So, if you’re ready to begin, let’s look at C.T. Fletcher’s workout routine.
C.T. Fletcher divides his workout routine into five training splits, in which he hits the gym to train for one muscle group each day. He gives special importance to his arms and chest workout, as you can tell by seeing him.
You may question the workout approach and mindset that Fletcher follows to build bodybuilding strength. He is a heavy-duty man, so he believes in high-intensity and volume training in the gym.
This means that he prefers lifting heavier weights with fewer reps until he gets tired and feels like not continuing.
While this is not an ideal approach for a beginner or someone who has never done this before, you can take baby steps toward implementing this approach to help you gain instant strength and solid muscle mass.
Arm Workout Routine:
Here is the list of exercises Fletcher performs for his arm workout:
- Triceps Pushdown Superswt (10 sets, 8-10 reps)
- Biceps Drop Set (5 sets, 10 reps)
- Biceps Cable Curl (10 sets, 10 reps)
- One-Arm Dumbell Preacher Curl (2 sets until failure)
- Triceps Dips (2 sets until failure)
- Close-Grip Bench Press (3 sets, 10 reps)
- Tricep Kickback with Dumbells (2 sets, for each arm at least 35-40 reps)
- Chin Ups (2 sets to failure)
- Lying Triceps Extensions (2 sets, 20 reps)
Chest Workout Routine:
- Bench Press (4 sets, 8 reps)
- Incline Dumbell Press (4 sets, 10 reps)
- Pushups (3 sets until failure)
- Chin-ups (For a normal, close, and wide grip, perform a single set with 10 reps)
- Incline Bench Cable Fly (5 sets, 12 reps)
Back Workout Routine:
- Bent Over Barbell Rows (4 sets, 8 reps)
- Seated Cable Rows (3 sets, 10 reps)
- Weighted Pull-ups (4 sets, 8 reps)
- Hammer Strength Lat Pulldown (3 sets, 10 reps)
- T-Bar Rows (4 sets, 10 reps)
Shoulder Workout Routine:
Here’s a brief outline of C.T. Fletcher’s shoulder workout routine:
- Overhead Barbell Press (10 sets, 10 reps)
- Lateral Side Dumbell Raises (4 sets, 15 reps)
- One Arm Dumbell Press (10 sets, 10 reps)
- Bent Over Rear Dumbell Deltoid Raises (4 sets,12 reps)
- Seated Dumbell Shoulder Press (4 sets, 10 reps)
Legs Workout Routine:
On the fifth day, Fletcher performs a set of six exercises to perform his legs workout:
- Dumbbell or Barbell Squats (3 sets, 12 reps)
- Romanian Deadlifts (3 sets, 12 reps)
- Seated Machine Leg Curl (4 sets, 10 resp)
- Barbell Lunges (4 sets for each leg with 10 reps)
- Leg Extensions (3 sets, 12 reps)
- Sled Push (40 meters, 4-6 sets)
To make your workout more fruitful, here are some tips for intensity training that C.T. Fletcher advocates to follow:
- Drop-sets: Perform additional sets to failure at the end of each workout set.
- Cool down by performing static stretching exercises in the night before going to sleep.
- Rest-pause sets: A rest-pause set is referred to as resting for 10 to 20 minutes after performing an exercise set until failure and shortly after performing the same exercises with extra reps.
C.T. Fletcher’s Diet Routine
If you’re willing to transform your body like C.T. Fletcher, you can’t miss out on the importance of keeping up with a healthy, nutritious staple diet that can fuel the results of your heavy workouts.
He has a strict diet plan that he has to follow without missing out on any nutrient uptake his body demands. Therefore, you won’t see him being on cheat days often.
C.T. Fletcher’s diet plan is specially devised for him to obtain results. He has to focus on his goal and plan his dietary nutrition content accordingly. Of course, he seeks help from a dietary specialist for this, but the effort and implementation are on his end.
Consequently, C.T. Fletcher eats a balanced proportion of proteins, carbs, and fats to give his body the nourishment and fuel it needs to increase his metabolism. It’s believed that he doesn’t consume less than six meals per day, following his diet plan.
Meal 1:
His first meal of the day is usually his breakfast, so he decides to consume high protein:
- Scrambled eggs with 12 egg whites
- Green veggies and lots of other veggies
- 1 serving of white meat in the form of chicken, fish, etc.
Meal 2:
- A serving of salad with loaded green veggies and salad dressing
- Can of tuna fish (Preferably Albacore tuna)
Meal 3:
- Grilled chicken or ground turkey meat
Meal 4:
- Carb intake with two bowls of white or brown rice
Meal 5:
- A plate of grilled chicken breast
Meal 6:
- 1 full bowl of white rice
Another integral part of Fletcher’s bodybuilding journey is the balanced uptake of extra supplements that help him boost the speed of his results.
While there’s no specific recommendation given from his side, he intakes these categories of supplements with his diet:
- BCCA
- Whey Protein
- Casein Protein
- Multivitamins
Conclusion
- C.T. Fletcher is a famous media personality and a former body-lifting champion who has obtained the record for winning the World Bench Press Champion and World Strict Curl Champion championships three times. He has captivated many people with his jaw-dropping physique throughout the years, and people are interested in knowing the secrets of his workout and diet plan.
- C.T. Fletcher divides his workout routine into five training splits, in which he hits the gym to train for one muscle group each day. He gives special importance to his arms and chest workout, as you can tell by seeing him. He prefers lifting heavier weights with fewer reps until he gets tired and feels like not continuing. He also does drop-sets and rest-pause sets.
- C.T. Fletcher eats a balanced proportion of proteins, carbs, and fats to give his body the nourishment and fuel it needs to increase his metabolism. It’s believed that he doesn’t consume less than six meals per day, following his diet plan. You won’t see him being on cheat days often.